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Post by Phillip Wylie on Apr 11, 2009 14:41:00 GMT -5
Saturday
April 11, 2009
Stretching
Developmental SPP Circuit
Pull-ups - 3x10
Rolling DB Tricep Ext. - 20x3x10
Rear Delt Raise - 20x3x10
Lateral DB Raise - 20x3x10
Hammer Curls - 20x3x10
DB Front Raise - 20x3x10
Press downs - 160x3x10
Standing Abs - 90x3x10
Incline Leg Raise - 3x10
KB Swing - 53x3x10
GPP
Elliptical Trainer - 20 min.
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Post by Phillip Wylie on Apr 14, 2009 10:19:22 GMT -5
Monday
April 13, 2009
Week 2 of 16 week Sheiko training cycle for USAPL Raw Nationals
1. Bench Press
225 x 1 set x 3 reps
245 x 1 set x 3 reps
285 x 1 set x 3 reps
305 x 3 sets x 3 reps
2. Squat
275 x 1 set x 5 reps
330 x 1 set x 5 reps
385 x 4 sets x 5 reps
3. Bench Press
225 x 1 set x 4 reps
265 x 1 set x 4 reps
285 x 4 sets x 4 reps
4. Flat DB Flyes
30 x 5 sets x 10 reps
5. Pressdowns
140x5x10
6. Good Mornings
225 x 5 sets x 5 reps
7. Standing Abs
140 x 5 sets x 5 reps
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Post by Phillip Wylie on Apr 15, 2009 10:29:56 GMT -5
Tuesday
April 14, 2009
Stretching
Developmental SPP
Wrist Roller - 30x5 ea. direction no rest between sets
Wrist Lever Bar Ulnar/Radial Deviation - 3x10
4 Way Hip Circuit w/mini band - 2x10 ea. direction
Developmental SPP Circuit x 2
Pull-ups - x10
Pressdowns - 160x10
Rolling DB Tricep Ext. - 30x10
Standing Abs - 90x10
Face Pulls - 90x10
Javelin Press - 30x10
GHR - x10
Rev. Hyper - 90x10
Lateral Plate Raise - 10x10
Hammer Curls - 40x10
Farmer's Handle Obliques - 100x10
GPP
Elliptical Trainer - 15 min.
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Post by mccaulleyg on Apr 15, 2009 21:01:19 GMT -5
My friend and I are going to do USAPL nationals too, hope to see you there. have fun doing sheiko, we love it. The practice is great, we just miss doing RM sets and high rep sets. However I agree with you that once above about 5 reps form really goes to hell. After nationals my camp will go back and body build for a while to get our pump on once again.
Grant
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Post by Phillip Wylie on Apr 16, 2009 9:48:49 GMT -5
Thanks, Grant. I am enjoying Sheiko so far. It's hard work, but if you get out of it what you put into it, I should be happy with my results. It would be cool to meet you. What day are you lifting?
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Post by Phillip Wylie on Apr 16, 2009 9:49:07 GMT -5
Wednesday
April 15, 2009
1. Deadlift
340 x 1 set x 3 reps
405 x 2 sets x 3 reps
475 x 2 sets x 3 reps
510 x 3 sets x 3 reps
2. Bench Press
225 x 1 set x 5 reps
265 x 1 set x 5 reps
285 x 4 sets x 4 reps
3. Deadlift From Knees
340 x 1 set x 3 reps
405 x 2 sets x 4 reps
475 x 2 sets x 3 reps
542 x 3 sets x 3 reps
4. DB Lunges - 5x5
5. Standing Abs - 90x5x5
This was my toughest workout so far. The deadlift from knees really kicked my ass. I wasn't sure if I was going to be able to complete all of my sets with my top weight.
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Post by mccaulleyg on Apr 16, 2009 11:48:15 GMT -5
We have been using sheiko for 8 weeks, I will lift on saturday being in the 198's, I think you will be on Sunday in 242's, right? What is standing abs? Your deadlifts are gignatic, that is awesome!
grant
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Post by Phillip Wylie on Apr 16, 2009 23:20:45 GMT -5
We have been using sheiko for 8 weeks, I will lift on saturday being in the 198's, I think you will be on Sunday in 242's, right? What is standing abs? Your deadlifts are gignatic, that is awesome! grant That's cool. At 8 weeks you should know how well it is working for you. I will be lifting on Sunday. Thanks, I am lucky and built to deadlift. Although it makes it harder to bench. Standing abs are also known as pull down abs. This is what it looks like: |
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Post by Phillip Wylie on Apr 20, 2009 10:02:15 GMT -5
Thursday
April 16, 2009
Stretching
Developmental SPP Circuit x 2
Two Arm DB Rows - 80x10
DB Shrugs - 80x10
Pressdowns - 120x10
Standing Abs - 90x10
Rolling DB Tricep Ext. - 20x10
Rear Delt Raise - 20x10
DB Shoulder Press - 40x10
KB Swings - 53x10
Hammer Curls - 40x10
GPP
Elliptical Trainer - 20 min.
Friday
April 17, 2009
1. Bench Press
205 x 1 set x 4 reps
245 x 1 set x 4 reps
285 x 1 set x 3 reps
305 x 1 set x 3 reps
325 x 2 set x 2 reps
345 x 1 set x 1 rep
325 x 2 set x 2 reps
305 x 1 set x 3 reps
265 x 1 set x 4 reps
225 x 1 set x 4 reps
2. Pressdowns
160x5x10
3. Flat DB Flyes
30 x 5 sets x 10 reps
4. Squat
275 x 1 set x 4 reps
330 x 2 sets x 3 reps
385 x 1 set x 3 reps
415 x 4 sets x 3 reps
5. Good Mornings
135 x 3 sets x 5 reps
6. Standing Abs
90 x 5 sets x 5 reps
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Post by Phillip Wylie on Apr 21, 2009 10:41:19 GMT -5
Monday
April 20, 2009
Week 3 of 16 week Sheiko training cycle for USAPL Raw Nationals
1. Squat
275 x 1 set x 3 reps
330 x 1 set x 3 reps
385 x 1 set x 3 reps
440 x 4 sets x 2 reps
2. Bench Press
205 x 1 set x 4 reps
245 x 1 set x 4 reps
285 x 1 set x 3 reps
325 x 4 sets x 2 reps
3. Flat DB Flyes
30 x 5 sets x 10 reps
4. Pin Presses (3" ROM)
405 x 5 sets x 2 reps
5. Squat
305 x 1 set x 3 reps
360 x 1 set x 3 reps
415 x 3 sets x 3 reps
6. Good Mornings
245 x 5 sets x 5 reps
7. Cable Obliques
160 x 5 sets x 5 reps
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Post by Phillip Wylie on Apr 22, 2009 10:04:24 GMT -5
Tuesday
April 21, 2009
GPP
Elliptical Trainer - 20 min.
Developmental SPP
KB Stability Ball Tricep Extensions - 25x3x10
Wrist Roller - 55x2 ea. direction
Wrist Lever Bar Ulnar/Radial Deviation - 3x10
Band Pull Aparts w/mini band - 1x40
Developmental SPP Circuit x2
KB Swings - 53x10
KB Rear Delts - 20x10
KB Cleans - 20x10
Developmental SPP Circuit x2
Pulldowns - 180x10
Low Pulley Rows - 180x10
Standing Abs - 90x10
Stretching
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Post by Phillip Wylie on Apr 23, 2009 10:17:02 GMT -5
Wednesday
April 22, 2009
1. Deadlift To Knees
365 x 1 set x 4 reps
405 x 1 set x 4 reps
475 x 3 sets x 4 reps
2. Bench Press
225 x 1 set x 3 reps
265 x 1 set x 3 reps
285 x 4 sets x 3 reps
3. Flat DB Flyes
30 x 5 sets x 10 reps
4. Pressdowns
120 x 5 sets x 10 reps
5. Deadlift
340 x 1 set x 3 reps
405 x 1 sets x 3 reps
475 x 1 sets x 3 reps
510 x 4 sets x 3 reps
6. Lunges - 5x5
7. Standing Abs - 110x5x10
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Post by Phillip Wylie on Apr 24, 2009 13:47:18 GMT -5
Thursday
April 23, 2009
Developmental SPP Circuit x 3
GHR - x10
Rev. Hyper - 90x10
Incline Leg Raise - x10
Standing Abs - 90x10
Developmental SPP Circuit x 3
Pull-ups - x6
Face Pulls - 90x10
Cable Rear Delts - 40x10
Hammer Curls - 40x10
DB Shoulder Press - 40x10
Rolling DB Tricep Ext. - 20x10
GPP
Elliptical Trainer - 20 min.
Stretching
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Post by Phillip Wylie on Apr 25, 2009 0:32:15 GMT -5
Friday
April 24, 2009
1. Squat
275 x 1 set x 4 reps
330 x 1 set x 4 reps
385 x 1 set x 3 reps
415 x 4 sets x 3 reps
2. Bench Press
205 x 1 set x 4 reps
245 x 1 set x 4 reps
285 x 1 set x 4 reps
305 x 2 set x 3 reps
325 x 1 set x 2 reps
345 x 1 set x 1 rep
325 x 1 set x 2 reps
305 x 1 set x 4 reps
285 x 1 set x 5 reps
245 x 1 set x 5 reps
225 x 1 set x 5 reps
3. Flat DB Flyes
30 x 5 sets x 10 reps
4. Pressdowns
100 x 5 sets x 10 reps
5. Squat
305 x 1 set x 3 reps
360 x 1 set x 3 reps
415 x 2 sets x 3 reps
6. Good Mornings
225 x 5 sets x 5 reps
7. Standing Abs
90 x 5 sets x 5 reps
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Apr 25, 2009 20:28:42 GMT -5
Phillip, if you were to do an many reps as you could with 325 how many do you think you could get? Same for 345? Those are your 80 and 85% weights right? I'm just trying to gauge the effort of the lifts.
Thanks,
Mike
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Post by Phillip Wylie on Apr 26, 2009 0:34:09 GMT -5
Phillip, if you were to do an many reps as you could with 325 how many do you think you could get? Same for 345? Those are your 80 and 85% weights right? I'm just trying to gauge the effort of the lifts. Thanks, Mike The bench press in this program has not been too hard. Dave based my bench on a 407 max. I did 402 in a meet at the end of January. Dave must have based 407 on the fact that 402 was an easy lift. While following the 5/3/1 program I did 320 for 9 paused reps and 340 for 5 paused reps. The bench workouts do take effort, but I find it the easiest part of the program. That is probably due to the fact that I was doing higher volume on my bench days prior to Sheiko. Thanks for reading my log. Phil |
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Post by Phillip Wylie on Apr 26, 2009 0:49:18 GMT -5
Saturday
April 25, 2009
Developmental SPP
KB Stability Ball Tricep Extensions - 20x5x10
Grappler Rows
1 plate x10
2 plates x10
3 plates x10
4 plates x3x10
Super Set
Close Grip EZ Curl Bar Curls - 70x3x10
Wide Grip EZ Curl Bar Curls - 70x3x10
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Post by Phillip Wylie on Apr 28, 2009 11:30:35 GMT -5
Monday
April 27, 2009
Week 4 of 16 week Sheiko training cycle for USAPL Raw Nationals
1. Squat
275 x 1 set x 4 reps
330 x 1 set x 4 reps
385 x 3 sets x 3 reps
440 x 2 sets x 3 reps
2. Bench Press
205 x 1 set x 3 reps
245 x 1 set x 3 reps
285 x 2 set x 3 reps
325 x 3 sets x 3 reps
3. Pin Presses (3" ROM)
405 x 5 sets x 2 reps
I was sick and had to cut my workout short.
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Post by Phillip Wylie on Apr 29, 2009 23:12:33 GMT -5
Wednesday
April 29, 2009
1. Deadlift To Knees
340 x 1 set x 3 reps
405 x 1 set x 3 reps
475 x 1 set x 4 reps
508 x 3 sets x 4 reps
2. Bench Press
205 x 1 set x 4 reps
245 x 1 set x 4 reps
285 x 2 sets x 4 reps
305 x 2 set x 3 reps
325 x 2 sets x 2 reps
345 x 2 sets x 1 rep
325 x 2 sets x 2 reps
305 x 2 sets x 3 reps
285 x 1 set x 4 reps
265 x 1 set x 6 reps
225 x 1 set x 6 reps
3. Flat DB Flyes
30 x 5 sets x 10 reps
4. Pressdowns
120 x 5 sets x 10 reps
5. Deadlift From Knees
405 x 1 set x 4 reps
475 x 2 sets x 3 reps
540 x 3 sets x 4 reps
6. DB Lunges - 5x5
7. Lying DB Leg Raise - 30x5x5
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Post by Phillip Wylie on May 1, 2009 15:44:57 GMT -5
Thursday
April 30, 2009
Developmental SPP Circuit x2
DB Shoulder Press - 40x10
Rear Delts Raise - 20x10
Hammer Curls - 40x10
Rolling DB Tricep Ext. - 20x10
GHR - x10
Standing Abs - 90x10
Face Pulls - 90x10
Developmental SPP
Band Adductors w/mini band - 3x20
Wrist Lever Bar Ulnar/Radial Deviation - 3x10
GPP
Elliptical Trainer - 20 min.
Stretching
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